Free trainings to help with mental health and drug abuse crises

SAN MATEO, California. In an effort to provide support and better understand mental health crises and drug abuse, Belmont Library in San Mateo County will offer free mental health first aid courses to the public.

Ismael Betancourt, librarian at San Mateo, emphasizes the importance of understanding these subtle but important situations.

Just as many people learn how to perform CPR in a heart emergency, it’s just as important to know how to respond to a mental health crisis such as a panic attack.

The trainings will provide participants with breathing exercises to help calm those in crisis, as shortness of breath or rapid breathing are common symptoms in these situations.

The exercises are designed to calm people down.

The deep breathing technique taught in class oxygenates the brain and can help people calm down.

More than 130 San Mateo librarians have already been trained in these methods, and they will be the ones who will lead the courses, open to anyone who wants to learn how to properly respond to the mental health crisis of their loved ones.

The importance of talking about mental health issues

Jonathan Hernan Carrillo and José Luis Hurte Romero, local residents, talk about the importance of talking about mental health issues and how these courses can provide the necessary skills to help those in need.

The workouts, which are completely free, will take place over the weekend, and there are still places for those who want to.

According to Saddam Aguayo.

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Don’t take the morning. It’s tempting as tempting as it is impractical. Your body’s “internal clock” starts when you go to bed and wake up at the same time each day. It is better to continue this procedure even if you have not slept well.

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A third of Americans struggle to get the recommended seven hours of rest. Lack of sleep affects women more, according to studies that show that hormones and the menstrual cycle affect sleep patterns. 10% of the population suffers from chronic insomnia (difficulty falling asleep or falling asleep again after waking up in the middle of the night for at least three nights a week for at least three months), while the percentage of the population suffering from episodes of insomnia is between 15 and 20%.

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Do not press the repeat button. Those extra minutes won’t do much (in fact, they can make you feel even more tired), and you’ll still be stressed out by cutting down on breakfast and getting ready to start the day.

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Get in the sun. The sun helps your body set its circadian clock. It can also help counteract insomnia as it affects your mood. It also helps to go out in the middle of the day. If you work in an office, you might be able to take a short walk in the park at lunchtime.

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Don’t give up coffee. If, as in the previous point, you delay getting up and skip your usual morning coffee, you will become even more lethargic and irritable. A little more coffee than usual can even help you stay alert. Remember, however, that coffee stays in your body for several hours. So don’t overdo it. And don’t drink caffeine before bed.

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Pay attention to the discussions. When we sleep little, we are more stingy. Lack of sleep increases the likelihood that we will grumble more, for example, with a spouse.

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Don’t skip workouts. Exercise, while more expensive if you’re not well-rested, can help you fall asleep faster. Among other things, it stimulates the production of neuronal repair proteins, regulates the levels of serotonin and other neurotransmitters, increases cerebral blood flow, and stimulates the release of endorphins.

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Cardiovascular or aerobic exercise can be very helpful in improving sleep and can also reduce the symptoms of sleep apnea. Another benefit of continuous cardio training is more restful sleep. Running, cycling, swimming or walking are examples of aerobic exercise.

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Class time matters. When we exercise, we release chemicals called endorphins. For many people, this process increases brain activity and keeps them awake. That’s why it’s so important to finish your cardio an hour or two before bed. On the other hand, during physical exertion, body temperature rises, which is a signal for the body that it is time to stay awake. After about 90 minutes, the temperature starts to drop, which can make you feel sleepy, which is another reason why it would be wise to wait a while after your workout before going to bed.

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Don’t make big decisions. Sleep affects common sense and tires decision making. So, if you have an important decision to make, now is not the best time. Look forward to a good night’s rest.

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Take a nap. A 10-20 minute nap can improve performance and focus without making you feel sluggish or interfering with your nightly sleep. But sleeping for half an hour or more can cause “sleep inertia.” For most people, it is best to take a nap in the morning, when the energy fades in the afternoon.

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No smoking. You probably already know that smoking is bad for your health. But if you already smoke and want to get a good night’s sleep, try not to fall asleep too close to bedtime. Like caffeine, tobacco is a stimulant that keeps you awake.

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Avoid alcohol. Alcohol causes drowsiness, but after a few hours, when the body processes it, its effect is reversed and the quality of sleep suffers.

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Avoid blue light emitted by your mobile phone or computer. Social media is also not a good idea because it is easy to get hooked and get into an agitated state of mind. Start calming down before bed—no bright lights, no stressful conversations or activities.

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Try to moisturize throughout the day. It’s best to drink enough fluids throughout the day so you don’t wake up thirsty in the middle of the night.

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Lower the temperature in the bedroom. In addition to darkness and silence, keep your bedroom cool: the ideal temperature is 60-67 F.

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A study of more than 100 people found that those who suffered from insomnia or slept for several hours were more likely to develop the disease.

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